WOD
Bar Work
A) Clean & Jerk – EMOM x 5 – 2@60, 2@65, 2@70, 2@75×2
B) Front Squats – 3×3@75%
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Body-Weight-Only
For time
4 RFT / 20 cap
30 Tire Step ups
20 Sit-ups
10 Cals Bike
Foundations
AMRAP 15
15 KBS 35/25
10 WBS 14/10/6
Conditioning
3 RFT / 16 cap
Accumulate 2 min Overhead Hold 135/95 | 115/80
15 Front Squats 135/95 | 115/80
*10 Burpees each break
Competition
AMRAP 12
Row 100 cals
20 Front Rack Lunges 135/95 | 115/80
AMRAP Muscle-ups
*Kicker
Rest exactly 1 minute
-then
AMRAP 3: Row 500m, then AMRAP WBS